Author: Nancy Lopez

  • What is your count?

    A dozen and a half men hit the frozen fields of Dogpile this morning for a beatdown to get the blood flowing on the 5th day this February. Having struggled to keep the PAX organized on Wednesday YHC decided a simple approach today.

    COP- Mosey to Burpee lake stoping twice for COP 20 each SSH, 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,

    The thang: Starting at one pole do 5 merkins first pole 5 WWII 2nd pole. Then 10 merkins 3rd and 10 WWII 4th continue building by 5. At 40 PAX was screaming mercy and some may have been questioning some of the PAX ability to count. At 50 audible called and we continued up from 50 by 5’s with squats and pole to pole lunges every other. 80 Drydocks, 85 LBC’s and with 10 minutes left YHC called BTTF. With 3 minutes to spare we stretched out the remaining time.

    Announcements: GLOW run 3.6.22 5pm see slack. McGruff is collecting Soup and any canned goods for Food Bank, bring to SOJ AO’s. Good luck to Vagabond running a 4 miler and jumping into the ocean for Special Olympics.

    Prayer Requests: Friends of Corned Beef and Wilson lost everything they owned in house fire.

    YHC took us out in prayer. A big thank you to the PAX who came out this week for WOR (Week of Respect). Turning 50 is not easy and you really start to put things in perspective. I so appreciate Wilson, Marmaduke, Honeymoon for bringing me into F3 and all the PAX for pulling me in. It has made a tremendous impact in my life.

    Make Today Awesome!  

  • 1/2 the PAX Respect

    7 strong showed up to Satan’s hill this balmy Friday to see what kind of beatdown YHC could muster on his 5th straight Q.  YHC felt this was a great idea weeks ago and now is questioning his judgement.  According to the bullfrogs that emerged from their slumber here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    mosey to the coupon pile and grab a coupon.  Triple check # 1 Runner up the hill, Triceps, Curls.  #2 Runner to Otterdale, Rock copters, front raises.  Some rock holds, Lunges, and stretches to round out our time.

    Announcements:  GLOW Run 3/6/22 5 PM.

    Prayer Requests: To Vagabond’s close friends family.  To Wilson’s friend who lost their house in a fire.  To all those hurting and ill.  To our military protecting our freedom.

    Rosco took us out in prayer.

    Some great mumble chatter today and Rosco pointed out that half the PAX was now respect.  Way to work gentleman.  Make Today Awesome!  

  • Lightpole super set

    Eleven strong posted for a Timberwolf beatdown. Quite a warmup happened and the PAX was thankful but well overdressed. According to the trashman here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Lightpole alley start with 5 reps on each end add 5 each pole up to 50. Exercises: merkins, monkey humpers, SSH’s, LBC’s, lunges, etc.

    had time started a reverso made it to 30 but we repeated each exercise at each pole on way up

    Announcements: Good luck to Vagabond and the polar plunge benefiting special Olympics. Mcgruff is collecting for the food bank SOUPer Bowl . Glow run runners and walkers wanted

    Prayer Requests:

    Duke took us out in prayer.

    Make Today Awesome!  

  • 22 at SOT on 2.2.22?

    Coincidence I think not!

    22 Strong posted for SOT this morning to mark a 1/2 century on this earth for YHC. YHC had somewhat of a plan but it started going to SSH!$ pretty quickly sso multiple audibles were called. I want to send out a BIG THANK YOU! to all PAX. I thank god F3 came into my life just shy of 3 years ago. The workouts but more importantly the PAX has been a source in so many ways! I appreciate each and every one of you!

    Mosey to front loop. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,, Flutters, Dollies.  Each PAX complete 101 Merkins to equal the day 2222 total merkins. Scary right? 22 PAX on 2.2.22!!

    The thang:

    Mosey to track. Progressive Triple check. With Runner hitting 1/4 of the track calling for next runner and starting exercises until last person caught up then repeato. Exercises were Drydocks and Monkey humpers.

    Next standard triple. Runner, LBC’s, Merkins

    To the hill. a really confusing exercise was called and quickly 86ed. So switch to love hill with partner.

    To the tennis courts. 4 corners with PAX divided in each corner. 20 of called exercise at each corner. Lap 1 Merkins, Lap 2 LBC’s, Lap 3 squats. Another 21 merkins each to round out the first 80 to make another 2222 for the PAX.

    Announcements: Hump day happy hour: Triple crossing Midlo. GLOW Run 3.6.22 5pm. See slack.

    Prayer Requests: To the 2 officers killed yesterday and their families.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Last day of silence

    18 strong posted for my last day of silence. YHC had a rough plan for the workout but that had to be adjusted due to size of PAX. Thank you all for posting. I really appreciate OC posting in the Browns gear .

    COP- 49 each SSH, 20 LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, ,Russian soldiers, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    4 corners: Bumper style. 5 groups, 1 is always running bumping group to next. Exercises were hand release merkins, WWII, SSquats , Monkey humpers. Completed 2 rounds.

    Triple check: Runner, Drydocks and LBC’s

    Mini dora: Runner, 50 merkins, 100 LBS’s, 150 squats.

    Various runs across the parking lot.

    BTF- Someone took off for the flag like a Bat out of Hell.

    Announcements:

    Hump Day Happy hour Triple Crossing midlo, Glow Run March 6th see slack for sign up.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome! 

  • The Six is in

    17 strong braved the gloom this am on Satan’s Hill. In our minds it was 72 and sunny. YHC was anticipating a strong start to a week of Q’s. Mainly just to motivate me to get out of the Sac. Thanks to all those that joined me this morning.

    COP: 49 SSH, 20 LBC, 10 each: DQ’s, Jazzercise, Imperial walkers, Helicopters, Merkins, Flutters, etc.

    Cul-de-sac tour: Run through dog park to Adelay. Start here doing 49 of called exercise in sac and 49 at top. Exercises were MErkins, LBC’s, Squats, Log lifts (20 and rotate through PAX), Back to 49, Flutters, Dollie’s, Rosalita’s, APD’s. Run BTTF. 2.8 miles logged.

    Announcements: Sign up for GLOW run in New Market 3/6.

    HErmie took uss out in prayer.

    I thank everyday Wilson put me in a EH and pulled me out to F3. I had all the excuses not to do it. I could easily rationalize it is to early. Now when I dont go I slog through the day. Thank you all for the inspiration you lend me everyday. SSYITG

  • Party of 5

    YHC was wondering how many PAX would be a Satan’s hill considering the Murph was happening on the other side of SOJ. YHC had singed the Q sheet to keep SH open surely not to avoid the Murph. With 4 PAX eagerly awaiting the beatdown we began.

    COP- various warm up exercises performed .

    Thang- station time. runner as timer. 4 different exercises

    including using some resistance bands and jump rope. completed 5 rounds with Mary to round out time.

    YHC took us out in prayer.

  • All in NM

    An even 5 rolled into Satan’s hill for a beautiful 72 degree day, unfortunately there was a -50 degree windchill. At the bottom of the hour we were off.

    We warmed up.

    Workout: Run though hood stopping at every 2nd mailbox to perform exercises. Started at 5 and worked our way up to 75 reps escalating by 5. Various exercises.

    Hermie took us out in prayer.

  • You New

    11 Warriors braved the rain and snow to take part in a Satan’s Hill beatdown. But wait not a drop or a flake in the sky. Undeterred the PAX was ready to roll at the bottom of the hour. According to the penguins here is what went down.

    COP- 20 each: SSH, LBC’s. 10 each: SQ’s, cherry pickers, Jazzercise, Imperial Walkers, Russian Soldiers, Helicopters, Merkins, Drydocks, Flutters, Dollies, Rosalita’s.

    The thang:

    Dora: Runner up the hill, 100 coupon curls, 200 coupon chest press, 300 coupon squats

    Triple check: Runner up hill, Rock copters, coupon front lateral raises.

    Split group in half. Half sprint to top of lot while other do merkins then switch. Complete 2 rounds. Finished with some lunges then stretching.

    Announcements: ROck-n-roll 7am Saturday at Rockwood park.

    Prayers: To PAX and family that have Covid. May they recover quickly. Rosco took us out in prayer.

    Ma

  • Looking for Dry Spots

    Seven strong and 4 runners posted for a mid week beatdown. It was tough get up for YHC and he came in hot with a Trio from NM in tow. According to the bus driver here is what went down.

    COP- 20 each SSH, LBC; 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Russian Soldiers, Merkins, LBC’s, Flutter kicks.

    The thang: In front bus loop do a 4 corners with a 5th group bumping the groups around the square. Do exercise until you get bumped. Exercises Drydocks, Hand release merkins, Squats, Monkey Humpers. Completed 4 laps.

    Mosey to track: Repeat the same 4 corners with different exercises but YHC screwed it up with only 4 groups. Anyway we did one lap. Then ran another lap.

    Repeato in the bottom lot with another 2 laps completed by all.

    Announcements: New AO Rock-n-Roll Saturday 7am

    Prayers: To Florences FIL undergoing surgery.

    YHC took us out in prayer.

    Make today Awesome!